Notes: In this piece, you will set the clock for 90 seconds of “work” and 10 seconds of “transition”. There are 10 rounds — in each rounds you must perform a 2 sandbag getup“buy-in” before you can clean. You must complete the work in the 90 second time period. You must rest and “transition” during the 10 second transition time. The first 5 rounds you must power clean. Rounds 6-10 you must “full clean” – no power clean allowed. Your goal should be to increase weight on each round, from round 1 to round 10, working AHAP.

B. 4 Rounds, NFT:

5 Weighted Pullups – AHAP – E90S

5 Weighted Bar Dips – AHAP – E90S

5 Pause Front Squats @ 60% – 3-Count Pause – E90S

Notes: Stick to the clock. Use your weight vest for the pull-ups and dips. Add a dip belt if you need to.

C. 4 Rounds, NFT:

4/4 Anterior/Posterior OH Lunges @ 135/95
16 Unbroken Toes to Bar

Notes: Try to move as consistently as possible with as little rest as possible for this piece. This is not for time, but you should try to complete it with constant, controlled and virtuous movement.

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